Fitness and Performance
4 sets of complex:
Single arm + single leg KB DL x 8-10 each leg
Bent over BB Row x 5-8
Skipping practice x 30 – 45 sec
Rest 60 seconds
For time:
10-9-8-7-6-5-4-3-2-1
Pull ups
KB swings
Between each movement = 20 DU or 60 SU
Sport
5 sets:
Deficit Snatch grip DL x 3
*Narrow the grip on each rep: Snatch grip – clean grip – DL grip
5 sets:
Pendlay Row x 3
For reps
0-5 minutes:
800 m row + AMRAP Burpees
5-10 minutes:
800 m row + AMRAP Thrusters 95/65
